Those are some very good points aliquis. I mentioned the sodium and carb levels as well as the protein because too much sodium will make you retain water and could cause hypertension and high blood pressure, and its good to have a high percentage of calories from carbs to get energy for your workouts.

Secondly, I have regular body fat percentage check-ups and take all my measurements every week. Some of my measurements actually go up (like biceps, forearms, chest), and my body fat percentage goes down. At the beginning of this year my lean body mass was 150 lbs, and now its up to 160 lbs, and i'm 5' 9.5".

I'm just getting back into working out regularly and watching my nutrition again over the past month, but last time I was following this diet and exercise I went from 230 to 175 in 3 1/2 months, and my bicep measurements were higher than when i started , and my chest measurements were just a bit lower because i was carrying a lot of fat in my chest area.

I apologize for making it sound so exact, because my carbs/protein/fat balance don't match that exactly, but it is a rough estimate. also, israel did name the thread 'want to lose fat fast', and I don't think it is unhealthy or bad to lose weight quickly, either. as long as you are doing it the right way, and you always have lots of energy. Have you ever seen The Biggest Loser? sometimes the guys lose 100 lbs in 3 months.

i lost 30kg in one year - and sence then 2 years that my weight is stok on 70kg

im ok with it - but i really allways really wanted to have a flat stomch - see abs without having the belly i have and im stok now even if i train and in the recent month got fatter cause of my intensive eating which i guess was something like 5000calroies a day or more ...

sounds like you're in pretty good shape, already. it is hard to have defined abs, because men typically store their fat in their stomach and back. i hear most men need their body fat percentage below 8% to have well-defined abs.
if you are taller than 5'5", or 165cm, you don't need to lose any weight, just fat. if you are maintaining your body weight now, you're probably eating the right amount of calories. make sure you are getting lots of carbs and protein and try doing some more cardio.

israel wrote:eating which i guess was something like 5000calroies a day or more ...

in the power lifting forum this is referred to as "mid morning snack"
i was considring doing a less intense v-diet in the new year. 28 days of power shakes alone would suck, but i think if you add green vegetables with low calories you can probably hack it.

it's extreme and probably unhealthy but if it works as advertised maybe worth it.

i lost 30kg in one year - and sence then 2 years that my weight is stok on 70kg

im ok with it - but i really allways really wanted to have a flat stomch - see abs without having the belly i have and im stok now even if i train and in the recent month got fatter cause of my intensive eating which i guess was something like 5000calroies a day or more ...

are you being too harsh on yourself?
why do you want the flat stomach so badly? what do you think it will achieve for you?

"she was my better half and I was just a dog"
"I don't have a drinking problem except when I can't get a drink"
"No, the moon ain't romantic, it's intimidating as hell
And some guy's trying to sell me a watch"
-- Tom Waits Bad Liver and a Broken Heart

If you lose more than 2 pounds a week - most likely you're losing muscle along with the fat, which is not good at all. If you want to lose fat and keep as much muscle as possible - you'll have to make it slow.

My approach is:

Eat 15-20% less than what you need to sustain your current weight at your current activity level. Eat 5-6 smaller meals a day. More at breakfast (meal 1), less during meals 2-5 and least on meal 6. Every meal should contain protein, some starchy/fibrous carbohydrate (not too much) and a little bit of good fat. Don't eat anything for 2-3 hours prior to going to sleep.

That's the main thing. Nothing magical, but if you'll stick to that, you will surely see great results over time. If the rate of fat loss slows down, there are various things you can change to break through the plateau.

i lost 30kg in one year - and sence then 2 years that my weight is stok on 70kg

im ok with it - but i really allways really wanted to have a flat stomch - see abs without having the belly i have and im stok now even if i train and in the recent month got fatter cause of my intensive eating which i guess was something like 5000calroies a day or more ...

are you being too harsh on yourself?why do you want the flat stomach so badly? what do you think it will achieve for you?

A flat stomach?

“Begin at the beginning,” the King said gravely, “and go on till you come to the end. Then stop.”

if i will get a new working camera i will post pictures - but it will be in a month+ time .

emm7 your probobly right were your going .....but still

and the 5000+ calories its probobly more - its just the cakes and things i call fat not including stuff like a liter of soy milk every morning with allways refilling the bull with ceral and humus sandwiches ect....

i lost 30kg in one year - and sence then 2 years that my weight is stok on 70kg

im ok with it - but i really allways really wanted to have a flat stomch - see abs without having the belly i have and im stok now even if i train and in the recent month got fatter cause of my intensive eating which i guess was something like 5000calroies a day or more ...

70 kg seems quite low, can you see any abs if you contract them? I look flat if I don't to =P, but I won't lose more weight, would rather gain 15 kg

Seriously, take one photo, not un-flexed, try to flex as good as you can, I doubt it's so bad as you make it sound, and you shouldn't do it fast at that low weight. Just stop eating as much if you think you ate way to much and keep on training instead. Use a shirt